What Family of Vegetables Does Kale Belong To?
Kale is a member of the cruciferous vegetable family, also known as brassicas, or the cabbage family. Many of the members of this family (including kale) are actually cultivars of a single species (Brassica oleracea) including: cabbage, Savoy cabbage, cauliflower, broccoli, Brussels sprouts, collard greens, kohlrabi, and gai lan (Chinese broccoli)! Additional crucifers include cultivars of Brassica rapa (turnips, napa cabbage, bok choy, and rapini), horseradish, watercress, garden cress, radish, daikon, collard greens, rutabaga, and mustard greens.
Kale is also considered a dark leafy green vegetable.
What Nutrients Does Kale Contain?
Cruciferous veggies are are powerhouses of nutrition. They are typically high in dietary fiber and a good source of vitamins and minerals (especially vitamin K, vitamin B9 (folate), vitamin C, calcium, magnesium, and manganese), but even more impressive is the array of phytonutrients crucifers are famous for (especially sulfur-containing glucosinolates).
Leafy greens have diverse nutrient profiles, but they all tend to be high in beneficial fiber types, vitamin B9 (folate), manganese, magnesium, carotenoids, polyphenols and vitamin K.
Per 2-cup serving, kale is a best source (>50% daily value) of carotenoids, glucosinolates, vitamin B7 (biotin), vitamin C and vitamin K; is an excellent source (20-50% daily value) of manganese and polyphenols; and is a good source (10-20% daily value) of alpha-linolenic acid (ALA), calcium, vitamin A, and vitamin B2 (riboflavin).
Health Benefits Associated With Kale
Cruciferous veggies are consistently ranked among the healthiest foods we can put into our bodies! They have demonstrated wide-ranging health benefits and protection against a number of diseases including reduced risk of: cardiovascular disease (reducing LDL cholesterol and stroke risk), cancer, diabetes, and inflammation, in addition to improved gut health.
Kale is also considered a leafy green vegetable, a family of veggies which offers their own list of scientifically demonstrated health benefits including reduced risk of: cardiovascular disease (lower risk of heart disease), some types of cancer, diabetes, and non-alcoholic fatty liver disease, in addition to better cognitive health and improved gut and bone health.
Ways To Eat Kale
If you want to incorporate kale into your diet, but don’t like the taste, here are some suggestions: try adding/hiding kale in casseroles, smoothies, soups, or stir-fries. Perhaps you’d prefer it sauteed as a side dish or roasted as kale chips with olive oil for a crunchy snack. You’ll get nutritional value from eating both cooked and raw kale, so prepare it in a way that works for you.
What if I Don’t Like Kale?
Wondering how to reap the health benefits associated with this healthy food if you aren’t a fan of kale or can’t eat it due to an allergy, I’ve got you covered!
What makes kale nutritionally valuable is that it is both a leafy green and a cruciferous veggie. Leafy green vegetables tend to be very high in vitamin K, as well as containing phytonutrients with antioxidant properties like chlorophyll, carotenoids, and polyphenols. Cruciferous vegetable contain glucosinolates, which are extraordinarily beneficial for our health.
All leafy cruciferous vegetables have a very similar nutrient profile of essential nutrients, so you can get the same nutrition and health benefits found in kale from arugula, mizuna, mustard greens, turnip greens, collard greens, watercress, or garden cress. If you enjoy radish tops, broccolini, broccoli rabe, or cabbage more than kale, consider these as equal trades.
If you don’t like any of those greens either, you could trade kale for both a sweeter leafy vegetable like lettuce, chard, or spinach, and a less bitter cruciferous vegetable like broccoli, cauliflower, or turnips.
As always, it’s important to remember that you don’t have to eat kale if you don’t want to. Focus on all of the nutrient-dense foods you enjoy, have access to, and can afford and prepare them in a way that you love! There is no one perfect Nutrivore diet—there is a ton of flexibility of food choice that aligns with Nutrivore principles. And, Nutrivore celebrates every small step you take towards consuming a more healthy diet. Don’t forget that the diet you follow or don’t follow now does not impact your long-term health, what does is your lifelong healthy eating patterns!
If you’re interested in my thoughts on nutritional swaps for kale, check out my video below and if you want to learn more about kale check out my detailed article here. Looking for other foods rich in the important nutrients found in kale, including carotenoids, glucosinolates, polyphenols, and vitamin K? I’ve got you covered! Check out my Top 25 Foods for Every Nutrient E-Book, which highlights top foods for 42 important nutrients.
Food Swaps
If you’re looking for swaps for other foods check out these posts!
The Connection of Cravings, Nutrients and Satiety
